Smoothie Bowl w/ Chocolate PB2 and Honey

Another smoothie day. It is going to be to cold for smoothies soon, so I have to get my smoothie on. I decided to make another smoothie bowl for lunch.

This is gluten free, uses natural sugars, dairy free, vegan, healthy/full of vitamins, and so yummy.

I wanted to get some protein in there. So I added the PB2 Chocolate. It is a chocolate peanut butter powder. It is great on waffles, in waffles, on toast, in smoothies, in shakes, on smoothie bowls. You get the picture I am sure.


Ingredients:

  1. 2 cups of frozen fruit
  2. 1 frozen banana
  3. 1/2 cup almond milk
  4. 2 cups of water

    Toppings:
  5. 2 tbs of PB2 Chocolate Peanut Butter powder
  6. Fruit
  7. 1/2 tbs honey
  8. Pinch of Slivered almonds

Directions:

  1. Blend the frozen fruit till you have tiny pieces, almost looks like rice
  2. Add liquid and blend till smooth
  3. Add toppings and enjoy

Calories 371, Fat 19.2 g, Fiber 14.4 g, Carbs 73.7 g, Sodium 161.5 mg,
Protein 11.1 g


Thank you again for reading. I hope you get a chance to try this.

Make Your Own Tropical Smoothie Bowl

If you have been anywhere in the metropolitan U.S. of A, you will notice that smoothie bowls are a thing. Especially in the summer when its hot and you don’t want to eat something hot. As fall is kicking in and its going to get colder and I don’t know about you but I will want less cold foods and more warm, or warming foods. But since it is still only the fall and summer is still holding on I thought I would post this.

Its easy peasy. Choose a frozen fruit you like, or a mix of them. Have frozen bananas on hand. And choose your toppings. For this one I chose nut and dried fruit mix for the healthy fats, a few dark chocolate chips to feel like I am getting a treat, desiccated coconut, and frozen raspberries.

You are going to blend the frozen fruits till you get tiny chunks of fruit. It kinda looks like confetti. It will look a little like this.

After you get the frozen fruit mix into tiny chunks, you add the liquid. Today I used soy milk and water. Blend again till smooth and you get something that looks like soft serve ice cream.

Tropical Smoothie Bowl

Ingredients:

  1. 2 cups of frozen fruit (this was a tropical fruit mix)
  2. 1 frozen banana
  3. 4 tbs of soy milk
  4. water as needed alternately you can use juice instead

    Topping ingredients
  5. 2 x tbs Nut and fruit mix (I used planters NUT-rition)
  6. 1/4 frozen raspberries
  7. 1 tsp of dark chocolate chips
  8. 2 grams of desiccated coconut

Directions:

  1. blend the frozen fruit till it is in small chunks
  2. add liquid and blend till smooth, add water if needed
  3. put the smoothie in a bowl and add toppings and enjoy.

Calories 426, Fat 11.71 g, Carbs 76.11 g, Protein 9.58 g, Fiber 10.93 g, Total Sugars 50.89 g, Sodium 59.36 mg

I hope you get a chance to try this on your own. Thanks for reading. My respect to you.

Healthy Vegan Snack… Sweet and Spicy Tropical Salad

I wanted a sweet and spicy snack so I “made” this. Made is such a grand word for what I did. I cut up some fruit and put it together added spice, and coconut and ate it. But made it I did. It is beautiful and so very tasty as well. You eat with your eyes first so it if is beautiful, it is more appetizing.


Sweet and Spicy Tropical Salad
Yield 1 serving

Ingredients:

  1. 1 mango diced ( about 2 cups)
  2. 1 dragon fruit diced ( about 2 cups)
  3. 2 tbs desiccated unsweetened coconut
  4. Cayenne Pepper to taste

Directions:

Cut fruit, add to bowl, add cayenne to mango, add unsweetened coconut. Mix and serve.

Calories/Stats

Calories 374, Fat 10.6 g, Fiber 13.7 g, Carbs 71.2 g, Sodium 9.1 mg,
Protein 6.1 g

Thank you for reading. If you get a chance to try it let me know. Be good to yourself, and always strive to make yourself a better you.

Healthy Snack or Dessert…Chocolate Chia Pudding

Looking for a healthy snack or dessert, or if you are me you will eat it for lunch, instead of lunch, cause it is easy and you can just grab it and go. Looking for that chocolate fix. That time when you just want something a little chocolaty, but full of vitamins, fiber and protein. Try this out. Also this is vegetarian, gluten free, and can be vegan if you leave the honey out and replace it with another sweetener.

Chia seeds are amazing…

If you have never had chia seeds before they are an ancient seed, used by the Aztecs and the Mayans. They a jam packed with nutrients, and are simply amazing despite their diminutive size.

“A one-ounce (28 grams) serving of chia seeds contains :

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are omega-3s).
  • Calcium: 18% of the RDI.
  • Manganese: 30% of the RDI.
  • Magnesium: 30% of the RDI.
  • Phosphorus: 27% of the RDI.
  • They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.”

https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#section1

If you want to read up more about them see the link above. There is a lot to love about these tiny power packed seeds. They are high in fiber, contain omega 3 fatty acids (so if you don’t or won’t eat fish, they are a great alternative source), and plant based protein. I will leave you to read about them if you want. On to the recipe.

Chocolate Chia Pudding
yield: two servings

Ingredients:

  • 1 and 1/2 cup or 6 oz of Almond milk (you can use, soy, coconut, or even dairy if you want)
  • 2 tbs or 1.4 oz of Honey (or to taste, also if vegan, you can use stevia to taste)
  • 2 tsp or 2 cap full of vanilla ( you can use any extract you like, I often change it up, sometimes adding Kirsh just for a cherry flavor, or Calvados)
  • 4 tbs or 2 oz of chia seeds
  • 2 tbs or 0.66 oz of unsweetened dark chocolate cocoa powder (note: I use a heaping tbs, cause I like chocolate)
  • Pinch of salt to taste
  • Fruit that you like. (e.g. Berries, apples, oranges, etc.)
  • Mini dark chocolate chips for garnish

Recipe:

  1. Mix all the wet ingredients first
  2. Add the dry and stir till all of cocoa powder is incorporated.
  3. Let set for 15 minutes, then stir again.
  4. Cover with lid and let refrigerate for at least 4 hours. This is great to do overnight.
  5. After set, serve with garnish and fruit.

Calories/Stats

Calories 274, Fat 13.1 g, Fiber 14.5 g, Carbs 40.3 g, Sodium 141.9 mg,
Protein 6.8 g

I also make a version that is a Chai Chia pudding. Try saying that five times.

You have to add the Chai spices to the mix.

1/2 tsp of cinnamon
1/2 tsp of ground ginger
1/4 tsp of ground cardamom
1/8 tsp of ground cloves

Let me know if you are interested in any of my other versions. Thanks for reading.

Healthy Lunch… Veggie Noodles with Portabella “meat” Balls

I tend to eat more on the vegetarian side of things then the omnivore side. So my go to food will be a plate full of veggies. This could easily be vegan if you take the mozzarella out. This is gluten free if that is something you are trying to keep an eye on.

Today I wanted zucchini and yellow squash noodles, with portabella veggie “meat” balls, some basil and mozzarella balls. So that is what I made. This was so delicious and satisfying. NOM NOM NOM

I do not try to eat gluten free, but I notice my body tends to react better when I don’t eat to much gluten.

Recipe: Veggie Noodles with Portabella Meat Balls

Ingredients:

  1. 3 portabella veggie balls
  2. 250 g or 1 zucchini, and 1 yellow squash spiral cut
  3. 4 oz or 1/2 cup tomato sauce
  4. 5 mozzarella balls
  5. 1/2 cup or 8 sliced tomatoes
  6. 1/4 cup Sliced onions
  7. 2 tsp garlic olive oil

Directions:

Spiral cut the zucchini, and yellow squash. Cut the onions and saute them in the pan with 2 tsp of garlic olive oil. Add spiral squash noodles. Cook them just till they start to wilt. Remove the veggie noodles to plate. Add veggie balls to the pan and add sauce. Cook till cooked through. Add tomatoes to the sauce and balls. Place them on the noodles. Add the mozzarella balls, and fresh basil.

I did not add any extra salt cause there is plenty in the sauce and in the mozzarella balls.

Calories/Stats

Calories 408, Fat 18.2 g, Fiber 11.5 g, Carbs 35.1 g, Sodium 896.8 mg,

Protein 31.1 g

Thank you for reading, and I hope you get a chance to try this. It was delicious.

Healthy Dinner… Shrimp Spring Rolls with Ginger Peanut Sauce Yessss

You can make these at home, and I did. I made these for my family for dinner. My kids love these and they are super healthy. I made a ginger peanut sauce to go with it.

It may look daunting and the most difficult part is the wrapping of the rolls.

This meal is a bit time consuming but if you have about 45 minutes you can have these ready and tuck in.

This is a recipe that is easily translated to vegan, or vegetarian. This is gluten free, and really very healthy. One roll without the sauce is only 117 calories, and almost no fat.

Ginger Peanut Sauce – (yield: about 16 tbsp)

Tip: You can change this to vegan or vegetarian by using Bragg’s Aminos instead of soy sauce. This gives a similar taste but does not have any animal products.

Ingredients:

  • 1/2 cup or 4 oz of Soy Sauce
  • 1 tbsp or 0.5 oz of sriracha sauce
  • 1 whole lime juiced
  • 2 tbsp or 1.0 oz of crunchy peanut butter
  • 1 tbsp or 0.5 oz of freshly grated ginger
  • 1.5 tbsp 0.75 oz of honey

Directions:

In a bowl stir together soy sauce, sriracha sauce, lime juice, peanut butter, grated ginger, and honey. You can make this ahead of time and use it when you need it.

Calories for 1 tablespoon: Calories 23.75, Fat 1 g, Fiber 0, Carbs 2.9g, Sodium 431 mg, Protein 1.25 g

Calories for total amount of sauce made: Calories 380, Fat 15.8 g, Fiber 3.3 g, Carbs 47.8 g, Sodium 6908.5 mg, Protein 20.1 g

Shrimp Spring Rolls (Yield: about 15 rolls)

Tip: you can change this to vegetarian or vegan by omitting shrimp, and you can change the veggies used in this wrap to those you like. For instance a thinly sliced bell pepper would be delicious.

Ingredients:

  • 2 lbs or 32 oz of shrimp
  • I package rice noodles
  • 1 package rice paper wrappers
  • 3 grated carrots
  • 1/2 of cucumber grated
  • lettuce of your choosing, I used a mixed greens
  • 1 Jalapenos sliced thin (if you don’t remove the seeds they will be hotter.)

Directions:

Follow the directions on the package of how to cook he noodles. In my case bring water to boil and then add noodles cook for 3 minutes. I rinsed with cold water to stop the cooking, grate the veggies, cook the shrimp. I just boiled them in water. Soften the rice paper wrappers as the package directs.

Assembly:

  • Soak the rice paper just till it starts to get soft. It will be slightly firm still.
  • Layer veggies, shrimp, noodles and lettuce.
  • Fold up the bottom end of the wrap over the filling
  • Wrap the right side over then while tucking the ingredients, roll over the roll and continue wrapping.
  • Fold down the top of the wrapper and it is complete.

This is the calories measurements for 1 wrap: Calories 117, Fat 1.2 g, Fiber 1.3 g, Carbs 21.3 g, Sodium 292.2 mg, Protein 4.9 g

Enjoy! I hope you like these as much as my family and I love them. Let me know what you think if you get a chance to try this.

Healthy Lunch…Hummole… Guammus…Guac Hummus? I don’t know what to call it…but tasty

As I have said before eat the rainbow. It is a great way to get your vitamins and nutrients in.

I thought about whether to show this, as it is not exactly “instagram pretty”. Its a cross between a hummus and a guacamole. You can add any spices you want to it to season to taste. Some of the things I have done with this is, lemon juice, onions, cayenne, garlic, and jalapenos.

Today what I made was canned garbanzo beans, avocado, tomato, pickle juice in absence of lemon, and chopped dill pickles. I stuffed that into a pita and added fresh veggies, and it was oh so good.

Tastey Guammus Recipe

Ingredients:

  • 1 whole pita
  • 1/2 avocado smashed
  • 1/2 or euro 4 oz cup of garbanzo beans canned smashed
  • 6 cherry tomatoes sliced
  • 1 1/2 tbs or euro 30 mls of pickle juice or more to taste
  • 8 slices of dill pickles chopped up or sweet and spicy pickles would be good too
  • Veggies of your choice sliced up to stuff in pita ( I did cucumber, and bell pepper, cause that is what I had)
  • seasoning to taste

Directions:

  • cut the pita in half
  • prepare the guammus, in a bowl smash the garbanzo beans and avocado together. I did not have lemon juice so I substituted pickle juice for the acid component.
  • Chop up the pickles, and tomatoes adding them to the guammus mixture.
  • stuff guammus into the pita, and add veggies
  • sit in a sunny area and enjoy your tasty guammus sandwich.

Calories 417, Fat 15.9 g, Fiber 17.9 g, Carbs 60.1 g, Sodium 742 mg, Protein 14.3 g

Just think the colors in your veggies are the sun trapped and transformed to make a nutrient dense lunch for you. =)

Thank you for reading again. I hope you try this recipe and enjoy it. Let me know what you think.